Foods That Will Raise Testosterone

Testosterone is perhaps the most important male hormone! It regulates fertility, muscle mass, red blood cell production, and fat distribution. It is also responsible for the development of the male reproductive organs, facial hair, muscle tone, body hair growth, and deepening of the voice. Women produce testosterone as well, but at much lower levels than men.

Sometimes men and women do not produce enough testosterone. Treating low testosterone is very important! Thankfully, medications are very helpful in boosting this hormone. It is very easy to fix this issue! It is also possible to embrace natural remedies for low testosterone. Specifically, certain foods boost testosterone!

Red Grapes

Red grapes are a great source of resveratrol, a powerful antioxidant! Resveratrol has been shown to increase blood testosterone and blood flow! It also inhibits an enzyme known as aromatase, which makes estrogen the testosterone-blocking hormone. Resveratrol may also help inhibit estrogen receptors! When estrogen is limited, resveratrol stimulates hormones that increase testosterone. This may help improve an individual's sex drive, muscle mass, and red blood cell production.

Fresh red grapes are perfect in a healthy fruit salad, which is a great breakfast. They are also good for a snack in the morning and afternoon. Frozen red grapes are also an incredibly delicious dessert!

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Salmon

Salmon is high in vitamin D, which plays a huge role in testosterone levels in men. One study linked vitamin D deficiency to low testosterone in European men. At the same time, a second study found that overweight men who took vitamin D had higher testosterone after one year than those who did not take it. Salmon has a high amount of protein and omega-3 fatty acids, which boost testosterone levels as well.

Individuals should eat salmon at least a few times a week. Steaming or baking a fillet of salmon for dinner roughly three times a week is an excellent place to start. Smoked salmon is also delicious on a bagel for breakfast!

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Nuts

Men and women need to have sufficient amounts of omega-3 fatty acids, B-vitamins, zinc, and protein in their bodies if they really want to boost their testosterone. Nuts such as almonds, Brazil nuts, walnuts, cashews, and pecans are particularly good sources of these nutrients! One study indicated that men who followed a diet high in monounsaturated fats had higher testosterone levels than those who did not adhere to this kind of diet. This is the type of fat often found in nuts! Nuts are also high in amino acids, which increase blood flow.

Individuals can add nuts in many meals, including to add crunch to a salad. However, a handful of nuts is perhaps the healthiest snack around. Make sure to consume a variety of nuts for the best benefits!

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Spinach

Green, leafy vegetables such as spinach are high in vitamins A, C, E, and K, as well as zinc and magnesium. Individuals need all of these nutrients to boost testosterone! The great news about these nutrients is they can increase testosterone in multiple ways. It is part of what makes them so effective! First, they break down estrogen and lower cortisol in the body.

Cortisol, as everyone knows, is a stress hormone. What many individuals may not realize, though, is that cortisol blocks testosterone! Thus, lowering cortisol stops it from blocking as much testosterone. The other significant way in which these vitamins and minerals boost testosterone is by enhancing the function of the endocrine system, especially the testes. Spinach is delicious in any smoothie or salad! Individuals looking to increase testosterone may also want to add spinach to scrambled eggs or a sandwich, instead of iceberg lettuce.

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Garlic

Garlic is an incredibly healthy herb! It helps increase muscle mass, protein synthesis, and testosterone levels. One study found that supplementing with garlic was associated with protein anabolism by increasing testosterone levels in rats fed a high protein diet. Garlic contains two compounds known as quercetin and allicin. These compounds inhibit the metabolism of cortisol. As stated previously, cortisol blocks testosterone, and lowering cortisol makes way for higher testosterone production.

Eating garlic on its own is not particularly appetizing. However, garlic is a great addition to just about any recipe! Garlic is delicious in spaghetti, many stir-fries, and obviously, it is also a key ingredient in garlic bread! Anywhere individuals can eat more garlic, they should!

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Beans

Beans work in two different ways to boost testosterone levels in anyone who consumes them. First, they are the best source of plant-based protein, which is needed for increasing testosterone levels. Next, they also contain zinc and iron. These are two essential minerals for many reasons, and one such reason is they have been shown to boost testosterone. Finally, beans are high in fiber, which improves gut health and slows glucose dumping. Fiber also moves toxins out of the body that may otherwise affect the body's ability to produce testosterone.

Everyone knows that beans are a big part of every chili recipe. They are also found in burritos, and many have them as a side dish on their own! Some individuals even add beans to salads to boost their protein. Beans are versatile, so individuals can include them in their diet in whatever way they see fit.

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Eggs

Eggs, which are very high in protein and healthy cholesterol, are a key ingredient for anyone looking to improve their testosterone levels! Egg yolks are high in vitamin D and other vitamins and minerals needed for increasing testosterone production. As eggs are high in protein and amino acids, they are also great for building muscles and improving blood flow. Additionally, eggs are high in aspartic acid! Aspartic acid is an amino acid, and experts have a high degree of evidence indicating it significantly increases an individual's testosterone levels in just twelve days.

There are many ways to eat eggs! Whether individuals scramble, fry, poach, or boil eggs, as long as they are eating all of the egg, they are going to get the testosterone-boosting benefits. In fact, they are going to get many other health benefits at the same time!

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Oysters

Oysters contain a high amount of zinc! This is very important as the body needs zinc to grow muscles, increase endurance, produce sperm, and make more testosterone! Zinc also helps boost growth hormone production. Oysters are also a good source of protein, which helps build muscle and supports growth development. Lastly, they contain a good source of omega-3 fatty acids, which the body needs for testosterone support.

Oysters are a great meal to have. Individuals can order oysters at many restaurants, especially those that specialize in seafood! They are also easy to prepare at home!

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Mushrooms

Several types of mushrooms, including Portobello, crimini, baby button, and shiitake, have been shown to block the body from producing significant amounts of estrogen. These mushrooms may also inhibit an enzyme known as aromatase. This is very important because aromatase is partly responsible for the production of estrogen! Eating mushrooms is a great way to block the body from producing new estrogen while allowing for an increase in testosterone at the same time! The production of estrogen prevents testosterone from binding to receptors and being used in the body.

Mushrooms are delicious on pizza and are the perfect addition to any omelet. They even make for a good side dish to many meals! Eat mushrooms many times each week for the best benefits to boosting testosterone.

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Cruciferous Vegetables

Cruciferous vegetables such as broccoli, cabbage, and cauliflower contain compounds known as indoles. These compounds help lower estrogens that inhibit new testosterone production. Vegetables like broccoli and cauliflower also contain lots of vitamins and minerals the body needs to boost testosterone production! They are anti-inflammatory and are good at naturally cleansing the body from toxins that may otherwise prevent tissues, organs, and enzymes from optimal hormone production. Lastly, these vegetables support body systems used to produce testosterone, including the endocrine organs. These organs include the thyroid and pituitary glands, as well as the adrenal glands and testes.